So why aren’t we eating more of them? We consume plenty from this food group, but it’s mostly in the form of breads and other baked goods made from refined grains—with nearly all of the bran, some of the germ, and more than 20 essential nutrients removed.

Even if you need to eliminate gluten, you’ll find appealing alternatives to wheat that deliver whole-grain goodness. Although some grains require 30 minutes or more to cook, pre-soaking shortens cooking time.